Lowry Boot Camp 2.25.17

Lowry CrossFit – Lowry Bootcamp

Today we start Lowry Boot Camp on Saturday’s @ 8:00am, Monday’s and Wednesday’s @ 10:30am. We’ll focus on lighter weight, higher reps and a ton of different fun movements like running, plyometrics, core, weightlifting, kettlebells, biking and rowing.

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Warm-up

– 20 PVC Pass Thru’s

– 10 Push-Ups to Downward dog/Pedals

1: Metcon (No Measure)

3 Rounds:

20 Band Rotations Low to High (10 Right Side, 10 Left Side)

20 V-Ups

20 Band Rotations (High to Low (10 Right Side, 10 Left Side)
*move to next super-set with no rest

2: Metcon (No Measure)

3 Rounds:

10 Strict Toes to Bar

15 Weighted Sit-Ups (dumbbell)

:45 Side Planks (each side)
*move to last super-set with no rest

3: Metcon (No Measure)

3 Rounds:

20 Landmine Rotations (10 each arm)

20 Leg Lifts

16 Landmine Bar Toss (8 each side)

4: CARDIO (No Measure)

AMRAP 25

500M Row

2:00 Air Assault Bike

400M Run

200Ft Farmers Carry (53/35)
Try to keep heart rate between 145-165 bpm